Banana Egg Pancakes

I fly like paper, get high like planes…

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And on Saturday, I decided to be 22 again.

At least until midnight when I turned back into an old married woman.

Needless to say, I woke up with a pounding headache (oh the joys of getting older). I was in dire need of a run, and some wholesome comfort food.

Enter Banana Egg Pancakes. So simple. So clean. So satisfying.

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All you need are a few ingredients: 2 whole eggs, Flax Meal, Chia Seeds, Cinnamon, Vanilla (not pictured), and 1 RIPE banana

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Mix everything together.

I whisked the eggs first, then added the banana and mixed together. Then I added the Flax Meal, Chia Seeds, Cinnamon and Vanilla. I don’t like to measure, so I just dumped in a good heaping of Flax and Chia Seeds, and just a dash of Vanilla and Cinnamon.

Pour mixture into an ungreased pan at medium heat. Watch for bubbles to form on the surface, and then flip!

They cook quickly. Mine were done in about 4 minutes.

ENJOY!

I’m freezing the leftovers for breakfast this week.

How are you? How was your weekend? What are you up to this week? I have been busy, busy, busy. I’ll be heading to North Carolina next weekend to visit my brother and meet my new nephew. 🙂

Traveling stresses me out. I’m such a homebody. I hate flying. I’m a hot mess on airplanes.

Any tips on easing flight anxiety???

The Incredible, Oh So Edible, Egg

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The poor egg. My trusty, go-to nourishment has gotten such a bad rap lately. Yes, we all know that the yolk of an egg is loaded with cholesterol, 185 mg to be exact.  And yes, your egg yolk consumption should be limited to no more than 2/week. But what about those tasty whites? Whenever I am trying to lose a few pounds, I’ll incorporate 3 egg whites into my daily diet. It’s a sure fire way to slim down. Had you come to me during my Nutritionist days and asked me for weight loss tips, my number 1 would be to eat more egg whites.

A professor in college told me, that egg whites are one of the only foods that when eaten, your body “uses” all of it’s nutrients. Nothing is stored, nothing is excreted. It goes to work immediately in the body. So lets take a more in-depth look at the breakdown of an egg white.

Egg whites are primarily made up of protein and water. They are made from the clear liquid inside the chicken egg (albumen). Egg whites contain calcium, magnesium, potassium, sodium, 9 essential amino acids and virtually zero calories. What is an essential amino acid? Glad you asked. Amino acids are the building blocks of proteins. Your body needs both essential and non-essential amino acids for protein synthesis. An essential amino acid cannot be made in the body, it must be consumed through the diet. According to Livestrong.com, ‘Insufficient dietary intake of the essential amino acids can affect protein synthesis, a process necessary for proper metabolism.’

So how can you eat more egg whites? It’s easy.

  • Hard boil them. Place as many eggs as you want in a pot of COLD water. Bring eggs to a boil. Turn off stove and let eggs sit in the hot water for 20 minutes. Drain. Run eggs under cold water for 3 minutes, and store in the fridge.
  • Scramble them in the microwave. All you need is a big coffee mug. Place 3 egg whites and a dash of skim milk in a coffee mug. Stir together. Microwave for 30 second intervals, stirring each time until cooked. Wah lah. Scrambled eggs a la microwave.
  • Add them to oatmeal, quinoa, rice, etc. Scramble them, chop them up really fine, add to dish and stir. Delicious.
  • Got some time? Make a Quiche.

If you’re worried about all the wasted egg yolks you are going have, try Egg Beaters. Although,  I personally do not like the chemically taste that lingers in my mouth after eating Egg Beaters. I would much rather eat real eggs and give the yolks to the dog – it’s good for their coat.

Happy eating!

Hypoglycemic? Manage Your Workout

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In high school and my first semester of college, I hated doing anything physical. When I say physical, I mean performing a motion that would cause me to break a sweat. I had no idea why I wanted to pass out every time I broke into a run; why I would suddenly be starving to the point of cold sweats at 10:00 in the morning, just a few hours after eating breakfast.
I finally decided to see a doctor (was forced by my parents) my first semester of college. Long story short, it was determined that I have Hypoglycemia. In laymans terms, it means that too much insulin is released in my body when sugar is being digested. Just a few hours after eating, I was feeling faint, would break into cold sweats, and get dizzy. Basically, I would feel like I was going to pass out. I would crave sugar and carbohydrates to fill the void so I would stuff my face full of bread, crackers, candy, anything to make myself feel better. After eating, it would still take a good 30 minutes before my body felt back to normal, and I would feel the effects of a Hypoglycemic episode all day long. Needless to say, it was not fun, and it made working out nearly impossible.
There is no cure for Hypoglycemia, but there are lots of ways to manage it. While in school for my Nutrition degree – figuring out my own health was one of the driving forces that led me on that path, I discovered ways to manage my diet and the Hypoglycemic episodes lessened but they did not go away. I can honestly say that it has taken me 10 years to find a diet that works for me, allows me to workout all while eliminating the dizziness and cold sweats brought on by low blood sugar.
For the most part (I am still human), I follow a high protein, low starch diet. I eat lots of fruits and veggies, and TONS of fiber. Although fruits are loaded with fructose, I would never deprive myself of the nutritional benefits of them. If I am going to eat fruit, I make sure to do it alongside a protein – think apple slices and natural peanut butter. What “Hypoglycemics” like myself need to avoid are starchy grains like breads and cereal. Starch fills you up quickly, has almost no nutritional benefit, and is also digested very quickly which is what causes blood sugar to take a nose dive. High protein, high fiber foods are digested slower in the body, and help your body’s insulin to be released at a more constant rate – keeping your blood sugar levels from dropping too quickly.
I have a very strict eating schedule – five small meals each day, around 200-300 calories, spread out about every 3 hours. I never skip breakfast, and I eat at least 20 grams of protein at each small meal. Each meal I eat includes a fruit or veggie, the more nutrient dense the better – berries, bananas, apples, spinach leaves, tomatoes, snap peas. Thirty minutes before a workout, I eat 1/2 of an apple along with 1-2 tablespoons of natural peanut butter. As I’m walking into the gym or out the door for a run, I eat 6 ounces of raspberries or blackberries. If I’m only hitting a Pilates class, I save the berries for my walk home. I am keeping the Driscolls farm in business.
I always keep mints in my pocket during a workout just in case I feel my blood sugar dropping unexpectedly. Usually, my snack before the gym is the perfect amount to help me power through an hour long workout. There are those days though, where it’s not. Sometimes popping a mint is enough to stabilize my blood sugar so that I can finish my workout. Other days, I have to leave the gym altogether for fear of passing out in front of lots of people. Luckily, this has not happened to me in almost six months.
Everyone’s body is different, and finding a diet that manages your Hypoglycemia will be unique to you. Play around with different foods. High protein, high fiber, low sugar foods like Egg whites, Greek yogurt, Chia seeds, berries, Quinoa, edamame, nuts, and hummus are just a few foods that I incorporate into my diet.

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Think you might be Hypoglycemic? See your doctor and make an appointment to meet with a Dietitian. There are also lots of great resources for those with Hypoglycemia. William Dufty’s book Sugar Blues is a great resource for cutting sugar from your diet. Don’t let Hypoglycemia get the best of you.

“I’ve been motivated by overcoming challenge and overcoming the hurdles and obstacles that face me. There still is plenty out there to get motivated by.” – Andre Agassi

Happy Sunday!